Bench Hip Thrust

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The bench hip thrust is a targeted glute exercise that primarily focuses on strengthening and toning the glute muscles.

In this workout, the bench is used as a support for the upper back and shoulders, while the feet are placed on the ground.

By thrusting the hips upward, the glute muscles are engaged and worked effectively, without putting excessive strain on secondary muscles.

Position yourself with your upper back against a bench and your feet flat on the ground, knees bent.
Place a barbell across your hips, holding it securely with both hands.
Engage your core and drive your hips upward, lifting your glutes off the ground until your thighs and torso are parallel to the ground.
Squeeze your glutes at the top of the movement, maintaining a straight line from your knees to your shoulders.
Lower your hips back down to the starting position, keeping control of the movement.
Repeat the movement for the desired number of repetitions.

Position your upper back against the bench, feet flat on the ground, and knees bent at 90 degrees.
Place a barbell across your hips, gripping it with an overhand grip, and keep your hands shoulder-width apart.
Drive through your heels, squeezing your glutes as you lift your hips off the ground until your body forms a straight line.
Pause for a moment at the top, focusing on contracting your glutes, then slowly lower your hips back down.
Keep your core engaged throughout the movement to maintain stability and prevent excessive arching of your lower back.
For an added challenge, try using resistance bands or placing a weight plate on your hips to increase the intensity.